Benefits of Fasting for SIBO

Small intestinal bacterial overgrowth (SIBO) is characterized by excessive bacterial growth within the small intestine, which can negatively impact gut health and interfere with digestive system function.  

Increasingly more evidence highlights the therapeutic benefits of intermittent fasting for SIBO management due to its potential to improve gut motility and reduce bacterial overgrowth.

Discover how fasting can benefit gut health and learn how caloric restriction may help manage bacterial overgrowth within the small intestines.    

What is SIBO?

SIBO is a gut disorder caused by an overgrowth of bacteria in the small intestine, especially bacterial species typically found in the large intestine. 

Although the gut microbes responsible for SIBO aren’t considered harmful bacteria when residing in the large intestine, excessive bacterial growth in the small intestine can disrupt digestion and nutrient absorption. 

This can lead to various gastrointestinal issues, cause damage to the gut lining, and may contribute to conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

Research published in Cureus suggests that almost 20 percent of seemingly healthy individuals and a large proportion of those with Crohn’s disease, ulcerative colitis, and IBD have some degree of SIBO. 

Watch the video below to learn about the potential health benefits of intermittent fasting for SIBO. 

What causes SIBO?

SIBO can be caused by various factors that disrupt the gut microbiome in the digestive tract.

Impaired gut motility is believed to be a significant contributor to SIBO. The abnormal or slow movement of food and waste through the digestive tract can allow bacteria to accumulate and thrive in the small intestinal lumen.

Evidence published in Gastrointestinal and Liver Physiology investigated the role of gut motility and SIBO and concluded, “The protective effect of the intestinal migrating motor complex (MMC) against SIBO is due to the migrating band of small intestinal contractions that clear the luminal content toward the lower intestines.”

Here are common triggers of poor gut motility:

• Chronic stress
• Diabetes 
• Hypothyroidism 
• Sluggish gallbladder function 
• Pancreatitis
• Low stomach acid 
• Alcohol consumption
• Regular use of opioids, antibiotics, or antacids 
• Structural gut abnormalities 

In addition, a dysfunctional gut valve, which separates the small and large intestines, can lead to an influx of gut bacteria into the small intestine.

SIBO can also be triggered or exacerbated by dietary factors, including a high-carb diet. Sugars and carbohydrates provide a readily available fuel source for gut bacteria, which can lead to increased bacterial proliferation if consumed regularly.

Symptoms of SIBO

When gut bacteria are present in the small intestine, dietary carbohydrates undergo bacterial fermentation before they can be properly broken down and digested, which is linked to various gastrointestinal issues. 

The overgrowth of bacteria can also trigger intestinal inflammation and damage the gut lining, leading to increased intestinal permeability, also known as leaky gut. 

A leaky gut can allow the influx of toxins and partially digested food particles into the bloodstream. This can trigger systemic inflammation and immune responses that may contribute to health problems, including food sensitivities, allergies, and autoimmune conditions.

In addition, bacterial overgrowth along the gut lining can interfere with nutrient absorption, which can lead to fat malabsorption and increase the risk of nutrient deficiencies. 

A study published in the American Journal of Gastroenterology found that SIBO can significantly decrease the absorption of fat-soluble nutrients, including vitamins A, D, and E, and can contribute to vitamin B3, B5, B12, and iron deficiencies.

Because SIBO has many adverse effects, it can impact various aspects of overall well-being, including digestive functions, nutritional status, immune defenses, and even mental health.

Here are common symptoms associated with SIBO:

• Abdominal pain
• Diarrhea
• Constipation
• Bloating and gas
• Fatigue
• Unexplained weight loss
• Depression and anxiety
• Food sensitivities
• Nausea
• Skin issues

Benefits of fasting for SIBO

Fasting refers to abstaining from all types of food and calorie-containing beverages for a set period of time.  

Different fasting methods include intermittent fasting, which involves cycling between eating and fasting periods, and extended caloric restriction, such as 24-hour or 48-hour fasts. 

Fasting has become a widespread practice to support weight loss, improve blood pressure regulation, and enhance insulin sensitivity. In addition, limiting food intake can profoundly benefit digestive health.

Not only does caloric restriction reduce the availability of fermentable carbohydrates that fuel bacterial overgrowth, but it also helps allow the gut lining time to heal.

A study published in Medicine in Microecology found that fasting promotes the growth of beneficial gut bacteria in the large intestine and helps lower concentrations of Fusobacterium, a microbial species commonly seen in those affected by SIBO.

Furthermore, fasting can enhance gut motility by allowing the digestive system to rest and rejuvenate. This supports effective clearance of undigested food and bacteria, which helps reduce bacterial overgrowth and improve overall gut function.

Fasting’s ability to trigger autophagy may also play a crucial role in maintaining digestive health and microbial balance. 

Autophagy is a cellular repair and recycling mechanism that can be triggered by extended fasting periods. This vital biochemical process removes damaged cells and regenerates new ones, which can help repair the gut lining and reduce SIBO-related gastrointestinal inflammation. 

How to get started with fasting 

While prolonged fasting routines such as 24-hour or 48-hour fasts yield the most benefits for managing SIBO, achieving extended periods of caloric restriction can be challenging.

Therefore, it’s generally recommended to start by practicing intermittent fasting, aiming for a 16- or 18-hour fasting period followed by an 8- or 6-hour eating window. This helps the body adjust to restricted food intake and allows you to gradually extend fasting periods.

Consuming nutritious meals rich in healthy fats during your eating windows is vital to curb hunger and craving sensations while fasting, which helps prolong periods of caloric restriction.

Fasting can lead to temporary dehydration and electrolyte loss, which are common causes of fasting-related side effects such as fatigue, dizziness, muscle spasms, and headaches. 

To mitigate these potential issues, it’s crucial to stay well-hydrated and replenish electrolytes. Additionally, pay close attention to your body and adjust your fasting schedule as needed. 

While fasting can have profound benefits for the gastrointestinal system, caloric restriction isn’t recommended for pregnant or nursing mothers and individuals with eating disorders.

In addition, it’s essential that those with underlying health conditions consult a medical professional before starting a fasting routine to ensure it’s safe for their specific health needs. 

More tips for dealing with SIBO

By making beneficial dietary changes and using natural remedies to target gut health, you can maximize the impressive benefits of fasting for managing SIBO. 

Here are three steps you can take to combat SIBO.

1. Restrict carbohydrates and sugar

Gut bacteria associated with SIBO utilize carbohydrates and sugars as primary fuel sources, allowing them to thrive and proliferate. 

Therefore, following a low-carb diet such as Healthy Keto® can help starve these bacteria, reduce their numbers, and alleviate SIBO symptoms.

In addition to limiting carbs, Healthy Keto focuses on nutrient-dense whole foods, offering ample essential nutrients. This is crucial for restoring gut health and addressing potential SIBO-related nutritional deficiencies.  

2. Incorporate oregano  

Oregano and oregano-infused oil are rich sources of thymol and carvacrol, a class of phenolic compounds with powerful antimicrobial properties that can target and reduce harmful bacterial overgrowth in the small intestines. 

“Incorporating oregano into your diet can help support a healthier microbial balance, ease digestive discomfort, and promote overall gut resilience,” explains Dr. Berg. 

3. Support optimal bile flow 

Maintaining healthy bile flow by supporting gallbladder function can help manage SIBO by improving fat digestion and creating an environment less favorable for bacterial overgrowth. 

You can support bile flow by eating bitter foods such as arugula, dandelion greens, radicchio, artichokes, and lemon, which naturally stimulate gallbladder contractions and bile flow.  

In addition, prioritizing nourishing fats from sources such as olive oil, avocados, nuts, and fatty fish also helps trigger bile release and keep it moving efficiently.

FAQ

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7386065/ 
2. https://journals.physiology.org/doi/full/10.1152/ajpgi.00212.2015 
3. https://journals.lww.com/ajg/fulltext/2015/10001/
4. https://www.sciencedirect.com/science/article/pii/S2590097819300035